Skill:

Rx WOD:

This is a Wall of Fame Workout. Compare your performance to 28 November 2013.

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Coaches Note:

Skill:

Go through the different movements and work on improving your technique. Then pair up and get a feeling for judging correct ROM.

WOD:

Pair up and go in 2 heats. Everyone will have a judge that no-reps him for incomplete ROM.

Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. Kipping Pull Ups are ONLY allowed for men who can perform a minimum of 5 strict deadhang PUs (women-3)